Videos

Videos

The 416Life Template

Check out the video above to see how we’ve created a template designed to make tracking your food easy. Sign up for one of our three 416Life programs HERE and receive your own template with your own custom diet plan. If you have any questions about the program or template,…

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Video – Becoming a 416Life Member

If you’re on the fence about whether to sign up for 416Life, here’s a short video to show you how easy it is and what happens when you become a 416Life Member. For more information, visit the 416Life page through our website or contact robyn@crossfit416.ca  

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Pistol Progression Part 2

Progressing from our the first instalment of Pistol Squat progressions it is important to ensure that you are able to complete the movements in part #1.   The series of movements in the following progressions have added intensity and require greater flexibility, stability and strength as we work our way to…

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Tips for Kips

Maintaining proper positioning when developing the kip and utilizing it in movements such as a kipping pull-up, toes-to-bar, bar or ring muscle-up is crucial.  The basic positions of a hollow body and arch make up the foundation of the kip.  While attached to the pull-up bar, activating your lats by…

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Kipping Muscle-up Progression

To develop the kipping Muscle-up, follow this progression.  Note that it is important to be able to complete 7-10 strict pull-ups, 7-10 ring dips, 7-10 kipping pull-ups prior to working towards a kipping muscle-up . Fasle grip will be our first key to developing the kipping muscle-up.  The false grip is simply a…

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Kipping Pull-up Progression

To develop the kipping pull-up, follow this progression.  Note that it is important to be able to complete 3-5 strict pull-up prior to working towards a kipping pull-up. Your ability to move in and out of a hollow body to superman position is key to the kipping pull-up.  If you…

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